Vitex, a traditional herb for PMS, has been shown in studies to ease the condition. Other helpful herbs include licorice root, dong quai, and black cohosh, which balance hormones, along with mineral-rich nettle leaf. Try the herbal protocol on the next page for at least three cycles for best results. Note: Skip the licorice if you have high blood pressure or kidney disease, or if you take heart medicine.

Try for at least three cycles for best results: 1. Vitex and black cohosh: Take two 500 mg capsules daily of both. 2. PMS tincture: In a small bottle, mix 1 ounce each of vitex, dong quai, black cohosh, ginger, and licorice root. Take 1/2 teaspoon three times daily in a small amount of warm water. (Avoid while menstruating, since dong quai increases bleeding for some women.) 3. Nettle Tea: Drink 2 cups or more daily (see link below).

Cramp Relief

Given all the worrisome news about over-the-counter painkillers, I advise women to search for natural solutions. Luckily, ginger root's warming, antispasmodic properties can melt away menstrual pain. Also try cramp bark, long used for easing cramp pain. The triple therapy on the next page should yield quick results. Note: Chronic or severe pelvic pain can signal serious conditions; see a health-care professional if you experience more than passing pain.

1. Cramp-relief tea: Sip hot all day (recipe below). 2. Pain-free tincture: In a small bottle, mix 1 ounce each of black cohosh, cramp bark, wild yam, and ginger tinctures. Take 1 tsp. in a small amount of warm water as needed. 3. Ginger poultice: In a bowl, add boiling water to 7 Tbls. of dried ginger powder to make a thick paste. Spread the paste on a cotton dish towel and fold in half; this is your poultice. Place it directly over the pelvis; if it's too hot, put a towel underneath. Place a hot-water bottle over the poultice for 20 to 30 minutes. Take deep breaths, releasing tension on the exhale.

More Strategies for Cramp Relief

Supplementing with evening primrose or black-currant-seed oil (1,500 mg daily) to regulate prostaglandin levels may help. Maya abdominal massage, an ancient technique that's becoming increasingly popular in the United States, can ease chronic cramping; see arvigomassage.com to find a therapist in your area.

Fertility Boost

Whether you're just thinking of getting pregnant or are struggling to conceive, herbs can provide support. Classic tonic herbs like nettle, raspberry leaf, lady's mantle, and dong quai deliver important minerals and strengthen the uterus. To help treat infertility, I advise adding vitex and wild yam for endocrine-system support, plus ho shou wu (Polygonum multiflorum) and Asian ginseng (Panax ginseng), to nourish your body's deepest energy, or qi. See the next slide for tips on using these herbs.

Try: 1. Pregnancy-prep Tea Blend: Drink 3 to 4 cups daily. See link for recipe below. 2. Dong Quai: Two 500 mg capsules twice daily. For women with infertility, add 500 mg of Asian ginseng. Avoid dong quai while menstruating, and discontinue both herbs if you get pregnant. 3. Infertility Tincture: Mix the following tinctures in a small bottle: 2 ounces vitex; 1 ounce each of ho shou wu, wild yam, dong quai, and Asian ginseng; and 1/2 ounce licorice. Take 1 teaspoon in warm water two to three times daily for up to six months; avoid while menstruating, and stop if you get pregnant.

Fatigue Fix

It's exhausting to think about today's well-rounded woman! If you're a woman juggling being a mother, wife, lover, friend, housekeeper -- while having a job, staying fit, and being active in your community, herbs can help. Some, like Asian ginseng and schizandra, help our bodies adapt to stress; others, like nettle and oat tops (Avena sativa), nourish the nervous system. See the next page to get an herbal fix.

Caffeine and sugar give quick but fleeting energy; over time, though, they can actually contribute to fatigue. Cut back on or eliminate stimulants from the diet. Add stress-free exercise, like walks in the woods and gentle yoga. Often, exhaustion can be ''cured'' with an additional hour or two of sleep each night -- a challenge to implement, but often the most rewarding remedy of all.

Navigating Change

The menopause cycle often marks a seismic shift: Children leave home, parents become dependent, and relationships sometimes change. (Who says midlife crises are just for men?) Little seems stable, especially our hormones. Considered the norm for several decades, hormone replacement therapy comes with health risks and, in my view, should be a last resort. Herbal allies, coupled with lifestyle changes, can tame the roller coaster. The following slides will show the best natural ways to help you get relief.

Herbs for Hot Flashes

Generally caused by shifting hormones during perimenopause, hot flashes are easy to modulate with herbs. Black cohosh, used for centuries to tame menopausal symptoms, has been shown in studies to ease symptoms. Sage, blue vervain, and motherwort also help regulate the body's temperature, and vitex and wild yam work to balance hormones. Get the herbal remedy on the next page.

Try: 1. Cooling tea blend: Combine equal parts sage, blue vervain, and motherwort with 1/2 part peppermint or spearmint for flavor. Drink throughout the day as needed. 2. Balancing tincture: In a small bottle, mix together the following tinctures: 2 ounces of black cohosh and an ounce each of vitex and wild yam. Take 1/2 to 1 teaspoon in a small amount of warm water three times daily. 3. Asian ginseng Take two 500 mg capsules three times daily.

Taking 1,500 mg of evening primrose oil and/or black-currant-seed oil capsules daily can further help balance your hormones. Use sage liberally as a seasoning on food, and cut back on stimulants such as coffee and foods containing sugar.

Perimenopause and menopause often bring feelings of fatigue, or even exhaustion. Coupled with lifestyle shifts, plant remedies like Asian ginseng, schizandra, and ashwagandha, known as adaptogens, can help restore vitality; sage and hawthorn are also helpful. You should notice results with the herbal protocol on the next page in about four weeks.

Vitality Enhancer

Try: Life-force tincture: In a small bottle, mix: 1 ounce each of Asian ginseng, schizandra, ashwagandha, and sage tinctures. Take 1 teaspoon in a small amount of warm water twice daily. 2. Asian ginseng: Take two 500 mg capsules twice daily. 3. Vitality Candy: get the recipe on the next page.

Vitality Candy

Mix 1 cup each sesame and almond butters with 1 1/2 cups honey. Stir in 2 tablespoons of powdered Asian ginseng and ashwagandha, 1 tablespoon each of powdered schizandra, black cohosh, and vitex, and mix well. Add 1/2 cup finely chopped almonds or walnuts and shredded coconut, chocolate chips, cranberries, and/or goji berries to taste. Thicken with carob powder. Shape into marble-size balls. Roll balls in carob powder or finely ground coconut. Eat 2 pieces daily. Note: This picture is just to get you inspired. It is not the image of the recipe. Be sure to use powdered (not cut-and-sifted) herbs for this recipe.

Mood Swing Support

Going through menopause can feel like being a teenager again; as hormones shift, we often feel irritable, anxious, or depressed. With herbal support and emotional understanding, you can safely navigate your way through the maze. Herbs like black cohosh, vitex, and wild yam help balance hormones, while hawthorn, blue vervain, lemon balm, oat tops (Avena sativa), and St. John's wort ease mild depression and anxiety. Get an herbal remedy on the next page.

Try: 1. Happiness tea blend: Drink 3 to 4 cups daily (find the recipe at link below). 2. Good-mood tincture In a small bottle, mix the following tinctures: 1 ounce each of sage, blue vervain, black cohosh, vitex, and Asian ginseng. Take 1 teaspoon in warm water three times daily. 3. Deep-peace bath: Place 1 ounce each of dried calendula, chamomile, and roses in a cloth bag (or a clean sock). Tie shut and place under faucet in bathtub. When tub is full, add 10 to 15 drops of lavender essential oil. Soak two to three times a week.

If you tend to eat a low-protein diet, add a few servings of fish or beans for a week and see if you notice a difference. Don't overindulge in alcohol; it can seem to lift the spirits but often exacerbates moodiness. If you experience insomnia, try 1 to 2 teaspoons of valerian tincture in a small amount of warm water or 1 mg of melatonin before bedtime.

Heart Helper

When the hormones that course through our blood in our early years taper off, our risk of heart disease rises. The herb hawthorn, used for hundreds of years, has been shown to help conditions like congestive heart failure and high blood pressure. Since hawthorn helps the heart in so many ways, I recommend it for all menopause-age women. Herbs like motherwort and schizandra also support heart health. See the next page for an herbal recipe.

Try: 1. Heart-health tincture: In a small bottle, mix the following tinctures: 2 ounces hawthorn (berry, leaf, and flower are best) and 1 ounce each of motherwort and sage. Take 1 teaspoon in warm water twice daily. 2. Heartbeat treat: Mix 2 tablespoons of the powdered hawthorn with 1 tablespoon each of powdered ginseng and powdered schizandra. Add enough honey to form a paste, and ginger and cinnamon powders for flavor. Store in an airtight jar. Use as a spread on crackers or bread, or add a teaspoon of the paste to hot water for a delicious drink.

Develop an exercise program that gets your heart beating. For meals, think Italian countryside: Large green salads dressed with olive oil and lemon juice, fresh vegetables, whole-wheat bread, and perhaps a glass of red wine. Cut back on sugar and unhealthy fats, and eat 2 to 3 servings of omega-3-rich fish a week or take a daily fish-oil supplement (vegetarians can use flaxseed supplements). Keep in mind, too, that the heart is also an organ of perception and feeling. Nurture it by connecting with the people you love, and finding reasons to laugh and be grateful every day.